Many older adults face difficulties getting quality sleep, often waking throughout the night or lying awake for hours. Even after spending a full night in bed, they may still feel tired in the morning. Sleep disturbances become more common with age and can impact both physical and emotional health. A simple, natural remedy that’s gaining attention for helping with sleep is tart cherry juice—a nutrient-rich drink believed to support restful sleep.

Tart cherry juice is notable for its high antioxidant content and natural supply of melatonin, the hormone that regulates the body’s sleep-wake cycle. As people age, melatonin production decreases, contributing to disrupted sleep patterns. Drinking tart cherry juice may offer a gentle, natural boost of melatonin, helping the body wind down more easily at night.

Research on tart cherries and sleep has shown promising results. In small studies, people who drank a glass of tart cherry juice about an hour before bed reported sleeping longer and more deeply. Some experienced up to 90 additional minutes of sleep per night. This benefit may come not only from melatonin but also from other sleep-supporting compounds in tart cherries, such as tryptophan and polyphenols.

What makes tart cherry juice appealing is its simplicity and safety. It’s easy to include in a daily routine and doesn’t carry the risks of dependence or grogginess that some sleep medications do. Typically, people drink half a cup to one cup in the early evening or before bed, plain or mixed with water or smoothies.

In addition to promoting sleep, tart cherry juice may support joint health, reduce inflammation, and improve heart health. These added benefits make it a valuable option for older adults managing multiple health concerns.

As always, it’s wise to speak with a doctor before trying new supplements, especially for those monitoring blood sugar. Still, for many, tart cherry juice could be a gentle, natural aid for better sleep and overall wellness.